MON FEBRUARY 25, 2019 - CROSSFIT

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“Integrity is not a noun. It’s a verb.”

Warm-up

2 Rounds
10 Barbell Good Mornings
10 Back Squats with Elbows Forward
10 Burpees over the Bar
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Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans
3 Push Jerks
3 Split Jerks

Strength

Clean and Jerk (On the Minute x 11)

Min 1-2-3:
1 Clean and Jerk @ 70%, 75%, and 80%
Min 4: Rest
Min 5-6-7:
1 Clean and Jerk @ 75%, 80%, and 85%
Min 8:Rest
Min 9-10-11:
1 Clean and Jerk @ 80%, 85%, and 90%

Rest 4:00

Strength

Front Squat (On the Minute x 5)

1 Front Squat

All repetitions taken from the rack starting at or around final clean and jerk. MOVE WELL! Not seeking a max effort 1RM, but getting heavy. Working towards 90% of our estimated 1RM Front Squat.

Metcon

Metcon (Time)

"Funny Bone"
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30"/24")
Front Squats (135/95)Time Cap: 12:00

Cool Down/Mobility

Foam Roll: Lats and Quads

 

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